High Fructose Corn Syrup and better eating habits

Being an endurance athlete, I take my nutrition very seriously, not only for my bodies health, but also to give it the best possible chance of recovering from my workouts so that I can get out at do it again.  This is how I started reading Hammer Nutrition's Endurance News.  Aside from using their great products, they also supply their customers with a wealth of knowledge from folks who have already been there and done that.  I am a huge proponent of listening to others experiences and learning about their mistakes so I don't have to make them. 

Here are two articles I got out of the 74th issue of Endurance News.  Feel free to look through the whole thing, but the two I really want you to read start on page 28 and page 36.  They are short and informative and I really like the title of the one on page 36.  :-)

For more information, here is a website that defends HFCS against all the bad press it gets.  I want to make it very clear that I don't personally think that HFCS is the single ingredient to blame for the health issues mentioned in the 5 health dangers of High Fructose Corn Syrup article.  Sugar is just as much to blame.  The point is that processesed foods are the items you really should stay away from.  Eat more fresh fruits and vegetables and I can assure you that you will look and feel healthier than when you eat that Mars bar.  And to continue beating a dead horse, stop drinking soda.

Next time you buy something (and I mean absolutely anything that you consume), take a look at the ingredients list and you will be surprised at what contains sugar or HFCS and their quantities.  Here is an article that mentions the food types that have HFCS.  To get a visual sense of how much sugar is actually in the products you consume, check out Sugar Stacks.  Lets just keep in mind that the source of the sugar is what is the problem.  Yes, fruit does contain a lot of sugar, but that is natural sugar in a natural food item that your body knows how to digest and use.  It is not man made sugar that is added in after the fact.  Now, when you buy fruit juices, a lot of those have added sugar as stated in the ingredients list.  That, is not your best choice.  Find one that does not add processed sugar and just uses the fruits themselves as the natural sweetners. 

Upsetting Facts:
1/3 of the products bought at a grocery store contain HFCS.
80% of packaged goods contain some form of genetically modified corn.

Again with the Diet Soda

If this article didn't make you want to give up Diet Soda, maybe this one will.  Popular Drink Increases Stroke Risk.

Too many people have substituted regular soda for diet soda to keep their calorie intake down, when what they really should be doing is drinking water instead.  For your own health, you really need to give up the regular intake of soda.  It is only causing you harm. 

If carbination is what you are really after, then you should think about getting a SodaStream.  Just make your own flavoring and don't use the syrups they supply because that would just be the same as drinking any other soda. 

Too much sitting!

The majority of us spend most of our day sitting in a chair at work.  If we are lucky and determined, we will get in 30 minutes of exercise a day in an attempt to stay in some sort of decent physical shape.  Not only are we sitting at work, but then we go home (or to the bar) and sit there too.  That is a lot of time in one position when our bodies are designed to be in motion.  Think about the exercise you do get in on a daily basis as a way to keep your body healthy and limber and not necessarily just trying to keep off the extra pounds.

NPR had a story on this during today's Morning Edition.  Have a read, listen, and watch. 
Sitting All Day: Worse For You Than You Might Think

Omega Fatty Acids

George Mateljan's Food of the Week . . . Salmon

Did you know that researchers believe that about 60% of Americans are deficient in omega-3 fatty acids, and about 20% have so little that tests cannot even detect any in their blood? The list of benefits derived from omega-3s is long and impressive, ranging from improving cholesterol levels and reducing the risk of stroke to acting as anti-inflammatory agents and improving bone density. Recent studies are finding increased intake of omega-3 fatty acids may also help decrease the risk of Alzheimer's disease. As study after study reveals the importance of these essential fatty acids, we also are becoming increasingly aware that they are not readily available in many of the foods that we eat. Cold water fish, such as salmon, are some of the best sources. Not only does salmon provide a host of healthy benefits, it tastes great! Late spring is the beginning of the salmon season. Different species of wild salmon will become available from now through the fall of the year, so be sure to enjoy them while they are in season.

As a very physically active person, I think of omega fatty acids as the oil that keeps my body running smoothly like the oil in your car.  Omega oils have such a large list of beneficial effects, that I find them hard to ignore.  Aside from regularly eating fish, nuts, fruits, vegetables, eggs, and poultry, I add Udo's Choice Oil Blend to my morning yogurt.  This omega oil blend is derived from seeds and not fish so it does not have a fishy taste.  Instead, it has a nutty taste that is a great addition to a plain yogurt mixed with some granola and fresh fruit.  I also want to note that I don't think anyone should simply add supplements to their diet to counter the lack of good food choices during their regular eating.  It is wiser to adjust your diet to include more natural food choices to meet your goal instead of simply adding supplements to an already weak diet.  Then you can add the supplements as an added source. 

For a very comprehensive review of Omega's, read this WebMD article.
Good Fats/Bad Fats

Sleepy? You could be causing yourself some more serious health issues.

With all this talk about air traffic controllers falling asleep on the job, I though it would only be fitting to post something about sleep and how it affects your health. 

Here is a pretty serious article from WebMD.  Lack of sleep is compared to the abuse of alcohol as in how bad it is for you.  More than 7 hours of sleep a night seems to be the magic number in this article. 

And if you don't believe WebMD, here is one from Harvard Health.

In my very long life here on planet earth, I have learned that I sleep best if I have included rigorous exercise in my day.  Get a good workout in during the day and maybe you will sleep better and lose weight.  As these articles state, not getting enough sleep could cause weight gain.

7 Bad Ingredients

Here is a list of 7 ingredients that you may find in a lot of the foods you eat that are known to cause health problems.  Remove them from your diet and do your body a favor. 

Understanding Organic Food Labels

Here is a basic explanation on organic food labels from the world's healthiest foods. 


Can you help me to better understand the labeling on organic foods?


It's important to remember that whole, fresh, natural foods-like the kind we emphasize on our World's Healthiest Foods website-do not usually fall victim to any complicated labeling regulations. When you buy fresh organic produce-like apples, or kale, or broccoli-and when you buy organic almonds, or lentils, or brown rice, you can be confident that you are buying a 100% organic food. When there is no packaging involved and when there is only one "ingredient," the organic labeling regulations don't really come into play. Under these circumstances, what you are purchasing-a single food in its natural, unpackaged state-is 100% organic.

In the case of foods like frozen blueberries, or canned garbanzo beans, the producer of the food will often state "100% organic" on the front of the package or can. In the case of 100% organic, all aspects of certified organic production apply to all ingredients. Certified organic production and handling prohibit the use of most conventional pesticides, petroleum or sewage-sludge based fertilizers, bioengineering (e.g., genetically modified seeds), or ionizing radiation. Organic meats, chicken, and turkey come from animals that are fed organic feed, have access to the outdoors, and are given no antibiotics or growth hormones.
Sometimes a manufacturer wants to display the name of one key ingredient on the front of a food package. For example, the manufacturer of a tomato sauce may want to write, "Contains organic tomatoes" on the front of the can. In this case, the organics labeling rules state that the product must be 70% organic by weight in order for an organic ingredient to be promoted on the front of the package. (In this case, of course, 30% of the weight of the product could be composed of non-organic ingredients.) If a pre-packaged product does not contain at least 70% organic ingredients by weight, the manufacturer is not allowed to write anything on the front of the package about its organic content. Only the side and back of the packaging can be used to describe organic content when a pre-packaged food is less than 70% organic by weight.

Listed below is a brief summary of these organic labeling regulations:
Food that is 100% organic may carry the "USDA organic" logo and say "100% organic"
Food that is at least 95% organic may carry the organic logo
Food that is at least 70% organic can list the organic ingredients on the front of the package
If a product is less than 70% organic, the organic ingredients may be listed on the side or back of the package but cannot be listed on the front.

While the Organic Foods Production Act is a very strong piece of legislation that helps protect both consumers and the environment, understanding its labeling provisions is a key to making decisions about organically certified foods. Some organizations have been very critical of the labeling rules set forth in the organics program and have described this labeling process as a "loophole" in the organics law. While it is true that some companies have tried to take advantage of the labeling regulations, it is also true that many companies have followed through with the spirit of the organics law and gone beyond labeling requirements in their organic food production. Here are the basics that you need to know when reading organic labels:
The USDA's green organic logo can be placed on the front of a pre-packaged, organically produced food as long as the food contents of the package are 95% organic by net weight. For example, in a boxed breakfast cereal containing 12 ounces of cereal and displaying the green organic logo on the front of the box, 95% of the cereal ingredients, or 11.4 ounces, would have to be organic. The other half an ounce (or more precisely, 0.6 ounces) could be composed of non-organic ingredients. This non-organic 5% of the cereal could include genetically engineered foods, irradiated foods, or foods sprayed with synthetic pesticides-even though none of those components are allowed within the organics law. Even though I dislike this provision in the organics law that allows 5% of a pre-packaged product to be non-organic and still display the USDA green organic symbol, I believe it is much better for our health and the health of our planet to have a product that is 95% organic than have no legislation at all.

Deli Meat

I would bet that the average person would look at a sandwich and say that it is a healthy option for lunch.  Well, not necessarily.  There is a lot going on in those meats that you don't even realize.  Read this great article and you'll see what I mean.  Click on the links inside this article to be educated further.

General rule of thumb:  The more steps there are between what you are eating and its natural state, the worse it is for you.

Healthy Food Tip

This is quoted directly off of the world's healthiest foods weekly newsletter.  By following this basic tip, not only would you be helping the local economy, but you would also be helping yourself by putting the absolute freshest produce in your body.  Here's to a healthy lifestyle!!


Can you give me some tips on how to purchase fresh nutrient-rich vegetables while still staying on my relatively restricted budget?
Here are some suggestions for how to reduce the costs associated with purchasing nutrient-rich vegetables:
Since the price of vegetables varies depending on the area in which you live, I would suggest that you see which vegetables are less expensive in your local market, and then look in the World's Healthiest Foods book or website to check the nutritional value of those vegetables. If the vegetable(s) in question are not featured in the book or website, you can also look them up on the USDA National Nutrient Database for Standard Reference located at http://www.nal.usda.gov/fnic/foodcomp/search/, which is free and easy to use.
When vegetables are in season, they are usually less expensive and can also be counted on to taste better. This seasonal aspect of vegetables can be confusing, however, since most grocery stores are filled year-round with vegetables that are not truly seasonal.
That is why looking for local farmers' markets near your home is a great way to buy vegetables seasonally. Vegetables sold at these kinds of markets are very likely to have been grown within driving distance of your home. This usually guarantees that they are fresher, and because of the reduced transportation costs, they are usually less expensive. Many farmers' markets also have organic vegetables available. If you live in a more rural area and have access to transportation, you could also check to see if there are any local farms that have farm stands.
Finally, if you cannot find fresh vegetables that fit your budget, you should consider purchasing frozen vegetables. Frozen organic vegetables are getting easier and easier to find, and there are a surprising number of nutrients that stay fairly stable during the freezing process. While not as good as fresh vegetables, the frozen variety are far better from a nutritional standpoint than most people expect, and, particularly when organic, can make a very nourishing alternative.

Organic doesn't mean good for you

I couldn't have written about this better myself, so instead of trying, I'll just supply you this link and let you read about why something labeled organic isn't necessarily healthy for you.  Also, be sure to click on the link in item 4 to find out why canned foods are not the best for you either. 

It all goes back to the way food was prepared in the olden days.  Grown with no man made additives and eaten right from the ground.  Think about how you would want to grow you own food and how you would go about prepping it to be eaten, and try and get to as close to that as possible in your neighborhood grocery store.  The key words to look for on product labels are "Organic" and "Local".  And do your best to stay away from anything packaged for you.  If you can't see it in its natural state, then you should do your best to avoid it. 

Happy shopping and good health!!

You may have sperm count problems

If you are a male and want to have kids some day, or are trying now and seem to be unable to produce, this article may have all the information you need to get your boys swimming again. 

You're welcome!

Onions

What a fantastic weekend in Boston.  The weather was superb!!

I hope everyone loves onions as much as I do, not only for their taste, but for the myriad of health benefits they contain.  If you are interested in learning more about the potential benefits of onions and some information on cooking them, take a look here.

Happy Day!

Health effects of Coffee

In an article written in 2007, it is shown that in the past 60 years, coffee consumption has declined by about half as soft drink consumption has quadrupled.  This is an interesting fact, as it suggests that folks are replacing coffee with soda.  This information is quite troubling to me and I could argue that this large increase in soda consumption is involved in our country's rapid increase in obesity and diabities, but I will leave this discussion for another time. 

I am sure most have heard someone say the phrase "Everything is good in moderation".  Well, as it may not be exactly true with everything, Harvard Health states that research has proved that this stands true for coffee consumption.  In fact, instead of health risks, it may contain some health benefits.  Check it out for yourself. 

For a bit more detail, take a look at this article on WebMD.

Just remember to buy the Organic kind and even Hawaiian if you are feeling truley American!

Should you buy ORGANIC?

In short, I believe the answer is YES!

There is a vast amount of information on the web that compares Organic and Conventional food items.  The USDA controls the regulations for what can be labeled as Organic, but for a more basic rundown of how it all works, and for a proponents view of Organics, I have found Organics.org to be a helpful site.  In particular, you should read the articles Top 10 Reasons to Buy Organic and Label Guide as they will supply you with enough information to get started on thinking about it and maybe even looking around at the Organic products in your grocery store. 

The first thing you will notice is that Organic food is more expensive than Conventional.  There are many reasons for this, but a simple reason is that Organic products are made on a much smaller scale than the Conventional products and since hormones, antibiotics, pesticides, etc. cannot be used, they require more care to get them to the store shelves.  Don't let the cost deter you right away. 

I do not want to simply put all the details that support Organics here in front of you, so please take this as an opportunity to do a bit of research for yourself and form your own opinion.  There is a wealth of information both for and against Organics, but I hope that in reading the information at hand (the web is a great source of knowledge) you can form your own opinion and make smarter choices for your lifestyle. 

Here are a few more links to get you going:
Whole Foods Market
Organic Center
USDA
Organic Trade Association
Organic Consumers Association

San Francisco

This can't be so bad for your health.